STRENGTH : 10-MIN EMOM

- 5 Strict Presses ( @ 60 % )

WOD : 3 Rounds For Time!

- 11 Left Arm DB Hang Snatches

- 11 Right Arm DB Hang Snatches

- 22 DB Goblet Squats

- 22 Box Jumps (24/20) +(30/24)

- 400m RUN

DB (50/35) +(65/45) s(35/25)

STRENGTH : 10-MIN EMOM

- 2 Push Presses ( @ 75% ) into

- 2 Push Jerks

WOD : 11 Rounds For Time!

- 6 T2B

- 4 Deadlifts (225/155) +(275/195)

- 20 Double Unders

S(185/125) if modifying DU and/or T2B

S+(185/125) w/ 20 DU and T2B

Partner WOD : 20 Rounds For Time!*

- 4 Power Cleans (185/130) s(155/110) +(215/150)

- 6 Burpee BJO (24/20) +(30/24)

- 8 Pull Ups +(C2B)

*400m Team Run @

- at start (buy-in)

- after round 10 (halfway)

- at end (buy-out)

STRENGTH : 12-MIN EMOM

- 2 Front Squats ( @ 80% )

WOD : 10 Rounds For Time!

- 3 Power Snatches

- 15 WB Target Tosses

BB: Rx(135/95) Rx+(165/115) S(95/65) S+(115/80)

WB: Rx(20/14) Rx+(30/20) S(14/10) S+(20/14)

STRENGTH : 5 Rounds For Quality!

- 5 Deadlifts @ 75%

- Accumulate 30-45 sec of Hollow Hold

WOD : 12-MIN Partner AMRAP


- 75 Double Unders


- 75 Double DB Hang C&J

- 50 Double Unders


- 50 Double DB Thrusters


- 25 Double Unders


- 25 Double DB Hang Clusters

Rx(50/35) S(35/25) Rx+(65/45)